Fun Run Training Program
|
|
- Bertram Robbins
- 5 years ago
- Views:
Transcription
1 Fun Run Training Program 21km Half Marathon The programs outlined below will highlight the key weekly sessions that need to be completed during your half marathon preparation. Your weekly program structure should be built around these sessions. Essential Sessions for the half marathon Long Aerobic Run (Medium long aerobic run) These longer runs are a key to your half marathon performance, as they are aimed at providing you with the aerobic development and strength endurance that is required for the half marathon. It is best if these runs can be done over slightly undulating terrain, as these rolling hills will allow maximum strength gains. Where possible, it is recommended that you run on softer surfaces like grass or dirt trails. This will minimise the chance of injury as well as reducing muscular damage and allowing you to back up better between sessions. The intensity of these runs should be moderate, as aerobic adaptations are the key. As a guide to pace, about 2025% slower than half marathon should be appropriate. For those runners looking at running near the 2 hour mark, then the main challenge will be developing the strength and endurance to go the distance and therefore long run training pace may be as fast as half marathon goal pace. Tempo Intervals Tempo sessions are a key component in training for the half marathon. These sessions should be run at about anaerobic threshold intensity, which is equivalent to about 1 hour race pace (i.e. the intensity you could hold for 60 minutes). For this reason, some of the primary adaptations include; boosting anaerobic threshold; improving running economy, and also mentally conditioning yourself to maintain solid intensities for extended periods. Tempo/Strength Session The tempo/strength session is an extension of the straight tempo session, with a greater emphasis on strength endurance development. This session begins with a tempo period, as described above, and then at the completion of this period immediately moves in some short hill efforts. The first hill effort should begin right at the end of the tempo period, with no recovery between. The intensity of the hill efforts should be equivalent to about 10km race intensity. These efforts should be done on a hill of moderate grade only (56%) and during the effort stride length should be slightly longer than normal when hill running. These slightly longer strides will cause more force to be generated in the active muscles and superior strength endurance gains will result. Between each hill effort, jogs slowly back down the hill as recovery, before immediately starting the next effort.
2 Speed Speed sessions are important sessions that are often overlooked in the construction of a training program. They provide neuromuscular adaptations, and thus help improve efficiency and technique. These sessions are often also used as a gentle introduction to intense intervals. These sessions should be done on a track or flat smooth oval. The efforts should be run at about 1500m race pace, or a pace that is fast but controlled. If you feel as though you cannot hold your speed or technique for the entire distance of the effort, then you are running too hard. As neuromuscular gains are the focus, you should aim at maintaining speed and technique throughout the session. All efforts should be completed in approximately the same time. In order to allow this, have a full recovery between each effort. This generally means 2 to 3 minutes of easy jogging. While the intensity of these efforts is quite high, their short duration with the long recovery between intervals makes them relatively low stress. VO2 These sessions are your key 'top end' intensity sessions and will definitely be the harder sessions you will complete in regards to running intensity. The aim of these sessions is to provide improvements in VO2 max, sustainable running speed, as well as some improvements in anaerobic threshold. The efforts should be completed on a track or flat grass oval. should be done at 5km race pace for those runners aiming for a sub 100min half marathon, while those aiming for over should aim to complete these efforts at about 3km race pace. Each effort should be of a consistent pace, with no surging. The recovery between each effort is relatively short and is specified in the training program below. This recovery period does not allow for full recovery. This is the session that many runners get carried away with and try and push too hard. If these efforts are pushed too hard, then the appropriate adaptations will not occur. The focus of the session will become lactate tolerance, and recovery afterwards will be much slower. Missing out on these key adaptations at the desired intensities would result in inferior half marathon performance, so be sure not to push these intervals too hard. If you are able to fit in additional weekly runs, they should be made up of easy recovery runs. These runs are aimed at providing you with some additional aerobic benefits on top of your usual training load, but more importantly are used as active recovery between the key weekly sessions. These runs should be of very low intensity an intensity that is simply an easy jog. There should be no stress associated with these runs and you should generally finish the run feeling better than when you began.
3 Preparing for Your Training sessions The preparation for each of your training sessions is in many ways as important as the session itself. Inadequate preparation will result in poor training intensity and therefore training session goals will not be achieved. Nutrition and hydration are important, so be sure to eat and drink before all key training sessions, and especially for the morning sessions. The other key aspect of session preparation is the warmup. A warmup should consist of a minimum of 510 minutes of light activity. For more intense sessions this warmup should be even longer and it is recommended that a total of 15 minutes be completed. The recommended warmup begins with 58 minutes of easy jogging. Then complete some low intensity drills in order to take your muscles through an increased range of motion. Some appropriate drills include high knees and butt kicks, as well as many other running specific drills. The next part of the warmup process is used to provide a little bit of intensity to 'kick over' your anaerobic energy system, as well as increasing the length of your stride to finish off your muscular warmup. These surges should only be 1025 seconds in length and done at around 5km race intensity. Shorter surges should be fine for your aerobic or less intense runs, but for your key intensity sessions, longer intervals will provide a better warmup for the energy system demands of the oncoming session. Your last surges should finish about 2 minute before you start the main part of your session. Static stretching should be avoided as part of the warmup as this may allow the muscles to cool down, as well as restricting the speed and power of muscular contractions. Many people have traditionally used static stretching as part of their warmup, so if it makes you feel more comfortable, include only a short 23 minute period of stretching prior to starting the drills and strides portion of the warmup. Training Speeds Long Aerobic Run Speed Intervals (on track) VO2 Intervals (on track) Tempo Strength (hill efforts) Pace For Half Marathon Training 20% slower than ½ marathon goal pace. ~1500m race pace 5km race pace 60min race intensity Approx. 10km race intensity Notes Moderate, should be neither hard nor easy. Run solid and strong. Not a maximal sprint, maintain control and technique. A very hard session but each effort should be at an even pace and not run faster than 5km race pace. Can be completed over a hilly circuit. Intensity should be firm but sustainable. On a hill of moderate grade, and stride Length should not be shortened too much for the hill.
4 12week Training Program Vitality Half Marathon In under 100 Minutes Week Long Aerobic Tempo/Strength Speed VO2 Medium Long Aerobic Week 1 80 minutes 4x4min with 3min recovery 4x200m 30min recovery Week 2 95 minutes 4x5min with 4x300m 40min recovery Week 3 6x4min with 5x200m 50min aerobic Week 4 () 90 minutes 1x10min 4x200m 60min aerobic Week minutes 2x8min with 3min recover 5x200m 50min aerobic Week minutes 2x12min with 5x300m 404 Week 7 Week 8 Week 9 Week 10 Week 11 Week 12 (Race Week) 90 minutes 90 minutes 6min tempo then 4x90sec strength 10min tempo then 3x90sec strength efforts 8min tempo then 4x90sec strength 12min tempo then 5x90sec strength efforts 2x12min with 4min recovery 2x5min with 5x800m with 4x1000m with 6x600m with 4x800m with 5x1000m with 4x600m with 70min aerobic 40min recovery 6070min aerobic 50min aerobic 60min aerobic 30min recovery Suggested Weekly Structure sub 100 min Monday Tuesday Wednesday Thursday Friday Saturday Sunday Speed or V02 Medium or long recovery Day Off Tempo/Cruise intervals/strength Long Aerobic
5 12week Training Program Vitality Half Marathon Over 100 Minutes Week Long Aerobic Tempo/Strength Speed VO2 Week 1 Week 2 Week 3 Week 4 () Week 5 Week 6 Week 7 Week 8 Week 9 () Week 10 Week 11 Week 12 (Race Week) 80 minutes 95 minutes 105 minutes 90 minutes 110 minutes minutes 110 minutes 110 minutes 80 minutes 4x3min with 3x5min with 3min recovery 4x5min with 2x8min with 3min recovery 2x10min with Medium Long Aerobic 4x150m 30min recovery 4x200m 40min recovery 4x250m 50min aerobic 5x150m 60min aerobic 4x250m 50min aerobic 1x12min 4x300m 404 8min tempo then 4x90sec strength 6min tempo then 3x90sec strength efforts 12min tempo then 4x90sec strength efforts 2x12min with 2x15min with 6min recovery with Strides 4x600m with 4x800m with 6x400m with 5x600m with 4x1000m with 2 1/2 min recovery 4x400m with 70min aerobic 40min recovery 6070min aerobic 50min aerobic 60min aerobic 30min recovery Suggested Weekly Structure over 100 min Monday Tuesday Wednesday Thursday Friday Saturday Sunday Speed or V02 Medium or long recovery Day Off Tempo/Cruise intervals/strength Long Aerobic
6 Structuring Your Training Program You now have your key training sessions for each week leading into the half marathon. The next vital step is structuring the program so that each week you can achieve your weekly goals through completing the scheduled sessions, but also allowing enough recovery at appropriate times to ensure you get maximum adaptations from all key training sessions. To make this a little easier some suggested weekly structures are attached above, one for each training program. This shows that all intense sessions need to have a day off or an easy day prior to the interval training day. It also highlights the importance of allowing adequate recovery prior to and after your weekly long run. Your minimum training frequency should allow all key sessions to be fitted in. On top of this, other runs should be short and easy recovery runs, as described in the training session section. It is suggested, however, that most runners have one day off per week, and this should ideally be after the weekly long run. It is important to plan your weekly training schedule so that it fits in with your other commitments, such as work, family and study. A program that is not structured around outside commitments will commonly get interrupted and sessions will end up being missed. So do not aim too high by trying to squeeze too much into a busy lifestyle. Be realistic when setting your training goals and your weekly training structure. The Final Touches of your Half Marathon Performance You now have a well structured training program with your key sessions outlined; this should allow you to get into good run form leading into the fun run. The final preparation now involves the race itself, with the 2 key issues being pacing and nutrition. As these are complete topics in themselves, here is a brief overview. 1/ Pacing The best pacing strategy for a runner aiming for less than in the half marathon is to run as close to even splits as possible throughout the event. The big mistake most people make it to go out too hard, so choose your goal speed and aim for this from the very 1st kilometre. For those running over it is best to start out slightly slower than your average pace. This will minimise the severity of fatigue later in the event. Do a selfassessment at the 5, 10 and 15km mark to see how you are feeling. If all is going ok and you are feeling strong, build the pace a little as the event unfolds. 2/ Nutrition Obviously preevent nutrition is important as is the couple of days leading into the event. However, duringevent nutrition is also very important, especially for those runners taking longer than 100 minutes. Fluid should be consumed at all drink stations, for the over 100 minute runners, then carbohydrate intake becomes even more important as you are competing for longer. Sports nutrition is obviously a detailed area so please get professional advice to help you further. In conclusion This program should help you work towards your half marathon goal. The training program will provide a good mix of intensity, strength and aerobic work to allow you to achieve your potential. In the longer term, distance running performance is very much based on training background, or the number years spent training and therefore you will find that your performance will develop over coming years provided you follow an appropriate training program. This is especially true for those runners with less than 23 years in the sport. Good luck at the Vitality Fun Run. If you require any more information and to register simply go to Alternatively you can Call Mardi on or mgill@sthgrampians.vic.gov.au
How should each run feel?!
How should each run feel?! There are a number of different s that you should aim to master that will make up your training: Easy run fully conversational at the speed of chat and about 6/10 effort. Steady
More informationHow should each run feel?
How should each run feel? There are a number of different paces that you should aim to master that will make up your : Easy run fully conversational at the speed of chat and about 6/10 effort. Steady run
More informationTraining Plan, Half Marathon (4 month plan)
Training Plan, Half Marathon (4 month plan) 17 week plan for the Bradford CityRun 3 training sessions per week This is suitable for someone who can easily run 10km without stopping and has regularly trained,
More informationHOW MANY DAYS A WEEK WILL I NEED TO RUN?
WHO IS THE PLAN FOR? This training plan is designed for runners with some experience under their belts and ideally, for those who have completed a full marathon. This means that they are familiar with
More informationIn detail: How should each run feel? There are a number of different paces that you should aim to master which will make up your training:
How should each run feel? There are a number of different paces that you should aim to master which will make up your : Easy run fully conversational at the speed of chat and about 6/10 effort Steady run
More informationHow should each run feel?!
How should each run feel?! There are a number of different paces that you should aim to master that will make up your training: Easy run fully conversational at the speed of chat and about 6/10 effort.
More informationHow should each run feel?!
How should each run feel?! There are a number of different paces that you should aim to master that will make up your training: Easy run fully conversational at the speed of chat and about 6/10 effort.
More informationDAILY WORK OUT: Vacation. Sprinters/Jumpers
DAILY WORK OUT: Vacation Sprinters/Jumpers Monday: 200 m warm up or 0 min. EZ run 2 x (4x 200m) at 80 % effort. Recovery walk back. Recovery between sets walking for 5-0 min. 200m cool EZ run Strength
More informationHRR Tuesday Intervals Training Plan Sep-Dec 2014
HRR Tuesday Intervals Training Plan Sep-Dec 2014 Period Preparation for cross-country & base for spring marathon training (focus speed endurance for 5km upwards) Training sessions are written for people
More informationHow should each run feel?!
How should each run feel? There are a number of different paces that you should aim to master that will make up your training: Easy run fully conversational at the speed of chat and about 6/10 effort.
More informationTraining plan 1-2 JuNE 2013
Training plan 1-2 JuNE 2013 Your challenge: Your team has signed up to either the Gold, Silver or Bronze challenge. You can upgrade your challenge on the day if you re feeling good, but make sure you ve
More information18-WEEK BANK OF AMERICA CHICAGO MARATHON TRAINING PROGRAM OCTOBER 7, 2018
18-WEEK BANK OF AMERICA CHICAGO MARATHON TRAINING PROGRAM OCTOBER 7, 2018 CONTENTS 04 INTRODUCTION 05 WEEKLY WORKOUTS 08 PACE CHART 09 GLOSSARY 10 IF YOU... 11 2018 BANK OF AMERICA CHICAGO MARATHON WEEK-BY-WEEK
More information15KM 14-WEEK TRAINING PROGRAMME
15KM 14-WEEK TRAINING PROGRAMME T H E G O A L O F T H I S P L A N I S N T T O G E T Y O U A C R O S S T H E F I N I S H L I N E, I T S T O G E T T H E B E S T V E R S I O N O F Y O U A C R O S S T H E
More informationTRAINING PROGRAM Time Goal Runners (those who have run at least one marathon) GOAL: To Improve On Previous Time
TRAINING PROGRAM Time Goal Runners (those who have run at least one marathon) GOAL: To Improve On Previous Time This program is designed for those who have run a marathon before and want to improve their
More informationTRAINING PROGRAM. Jeff Galloway US Olympian Official Training Consultant, rundisney
TRAINING PROGRAM For Experienced Runners (For runners who have been running for at least 6 months) Time Goal This program is designed for those who have run a marathon before and want to improve their
More informationMaking Middle Distance Superstars: The Workouts
Making Middle Distance Superstars: The Workouts Wisconsin Track and Field Clinic 2018 1/29/2018 1 I am most fond of my Junior World Cross Country title. Eight kilometers is very far for me. Asbel Kiprop
More informationJANUARY 6-9, 2011 TRAINING PROGRAM
JANUARY 6-9, 2011 TRAINING PROGRAM For Experienced Runners If You Have Run The Disneyland Half Marathon (those who have been running for at least 6 months) GOAL: Time Improvement This program is designed
More informationTRAINING PROGRAM. Jeff Galloway US Olympian Official Training Consultant, rundisney
TRAINING PROGRAM For Experienced Runners (those who have been running for at least 6 months) Time Goal This program is designed for those who have run a half marathon before and want to improve finish
More informationVARSITY SPORTS. fall training
VARSITY SPORTS 2018 fall training WEEK TRAINING PLAN THIS RESOURCE WILL BE AS VALUABLE AS THE MILES YOU WILL PUT IN. IT S TIME TO READ THROUGH IT AND REALLY UNDERSTAND ALL THE INS AND OUTS OF WHAT THIS
More informationIRONMAN NUTRITION ESSENTIALS:
A lot of people are deterred from doing Ironman because they don t think they have the time to train. Although a 15- to 20-hour training schedule is ideal to maximize your Ironman potential, you can accomplish
More informationHalf Marathon Training Program
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Lactate Threshold Repeats Easy Run Easy Run 15 minute warm-up Easy Run Easy Run Easy Run
More informationSpeed Boost. 12 Week Training Plan
Speed Boost 12 Week Training Plan Welcome! This training program is all about making you faster. It s perfect for runners who have been consistently training for at least 3 months, can comfortably run
More informationHow should each run feel?!
How should each feel?! There are a number of different paces that you should aim to master that will make up your training: Easy fully conversational at the speed of chat and about 6/10 effort. Steady
More informationBuild Speed - Aerobic Capacity (VO2max). RUNRR. Build Speed - Aerobic Capacity (VO2max). RUNRR
FPYC Track & Field Goal: 800m 1500m www.mcmillanrunning.com Week Phase Date Day Workout Purpose Comments 1 Stamina 5/6 Mon OFF 5/7 Tue 5/8 Wed OFF or Cross-Train 5/9 Thu Aerobic Capacity Intervals: 3 x
More informationThe best way to achieve both these things is lots of regular running on a consistent basis.
Half Marathon Training From First Timers to Faster Times Half Marathon To the uninitiated, the tone of this title hints at a runner on the way to something bigger and better. And you might be, but the
More informationYour Ultimate Marathon Training Plan
Page 1 of 7 raining :Race raining Print this Page Your Ultimate Marathon raining Plan Whether you want to your first marathon or your fastest, you've come to the right place. By Doug Rennie Sure, the 5-K
More informationAREA 13.1 Half Marathon Training Schedule 2014 ADVANCED
AREA 13.1 Half Marathon Training Schedule 2014 ADVANCED Monday Tuesday Wednesday Thursday Friday Saturday Sunday 30 JUN - 6 JUL 1 REST 45 EASY 45 recovery REST DAY or ACTIVE RECOVERY (RS) - Run 9 miles.
More information18-WEEK MARATHON TRAINING PROGRAM
18-WEEK MARATHON TRAINING PROGRAM OCTOBER 9TH, 2016 T H E G O A L O F T H I S P L A N I S N T T O G E T Y O U A C R O S S T H E F I N I S H L I N E, I T S T O G E T T H E B E S T V E R S I O N O F Y O
More informationHALF MARATHON - GO THE DISTANCE PROGRAM
HALF MARATHON - GO THE DISTANCE PROGRAM If you have questions regarding any of the training programs feel free to contact Bruce Deacon by email at CoachBruce@runvictoriamarathon.com. As you read through
More informationHOW TO USE THE 16-WEEK MARATHON PLAN
LET S RUN! YOUR MARATHON PLAN STARTS HERE HOW TO USE THE 16-WEEK MARATHON PLAN To ensure you make it to the Start Line in great shape to enjoy your marathon adventure, we ve devised a training plan to
More information18-week training program
MARA T HON 18-week training program T H E G O A L O F T H I S P L A N I S N T T O G E T Y O U A C R O S S T H E F I N I S H L I N E, I T S T O G E T T H E B E S T V E R S I O N O F Y O U A C R O S S T
More informationSt. Louis Marathon Level IA / IB Schedule
Goal: To finish the marathon Recommended Background: St. Louis Marathon Level IA / IB Schedule Average weekly base of 10-20 miles in the last 3 weeks At least one 6-8 mile workout Phase Dates Sunday Monday
More informationHow should each run feel?!
How should each run feel?! There are a number of different paces that you should aim to master that will make up your training: Easy run fully conversational at the speed of chat and about 6/10 effort.
More informationC/O C+R SL+F C/O
Level IA / IB Schedule Goal: To finish the marathon Recommended Background: Average weekly base of 10-20 miles in the last 3 weeks /At least one 3-5 mile workout Phase Dates Sunday Monday Tuesday Wednesday
More informationTRAINING PROGRAM Time Goal Runners (for those who have run at least one half marathon) GOAL: To Improve On Previous Time
TRAINING PROGRAM Time Goal Runners (for those who have run at least one half marathon) GOAL: To Improve On Previous Time This program is designed for those who have run a half marathon before and want
More informationBlackmores Half Marathon
Blackmores Half Marathon TRAINING PROGRAM *IRI MarketEdge Vitamins and Dietary Supplements Australia Grocery Pharmacy Value Estimated Local Demand Sales MAT to 30/04/2017. Well Beings Keep Running Blackmores.com.au
More information9-MONTH TRAINING PLAN
COUCH toathon 9-MONTH TRAINING PLAN Just like a baby needing nine months in the womb before greeting the world, so a new runner should ideally spend at least nine months building up to running their first
More information1500m Training HOUSTON FRANKS MISSISSIPPI STATE UNIVERISTY
1500m Training HOUSTON FRANKS MISSISSIPPI STATE UNIVERISTY 1500m Training Influence Profiling a 1500m Runner Matching individual athlete skill sets with the physiological demands of the event Good combination
More informationMARATHON. Advanced Plan
MARATHON Advanced Plan This plan. This advanced marathon plan is designed to get you ready to race your marathon and is designed for those looking to progress their current marathon PB and parkticularly
More informationAPRIL 2, WEEK TRAINING PROGRAM
APRIL 2, 2017 8-WEEK TRAINING PROGRAM T H E G O A L O F T H I S P L A N I S N T T O G E T Y O U A C R O S S T H E F I N I S H L I N E, I T S T O G E T T H E B E S T V E R S I O N O F Y O U A C R O S S
More informationCoach Vicki Mitchell 2018 Buffalo Marathon Training Program INTERMEDIATE LEVEL
2018 Buffalo Marathon Training Program INTERMEDIATE LEVEL Suggested starting base mileage = 20 + /week Assumes a base ability of completing a 3-4 mile run, and longer run (can be run-walk) of 8 Suggested
More informationJANUARY 6-9, 2011 TRAINING PROGRAM
JANUARY 6-9, 2011 TRAINING PROGRAM For Experienced Runners (those who have been running for at least 6 months) GOAL: To Finish If You Have Run The Disneyland Half Marathon This proven training program
More informationHow should each run feel?!
How should each run feel?! There are a number of different paces that you should aim to master that will make up your training: Easy run fully conversational at the speed of chat and about 6/10 effort.
More informationTRAINING PROGRAM Time Goal Runners (for those who have run at least one half marathon) GOAL: To Improve On Previous Time
TRAINING PROGRAM Time Goal Runners (for those who have run at least one half marathon) GOAL: To Improve On Previous Time This program is designed for those who have run a half marathon before and want
More informationHere you should be building a routine and allocating time to train, learning skills and using drill work to improve technique.
WEEK 1 Here you should be building a routine and allocating time to train, learning skills and using drill work to improve technique. Remember to adapt sessions if you cannot complete them due to your
More informationTRAINING PROGRAM Time Goal Runners (for those who have run at least one half marathon) GOAL: To Improve On Previous Time
Presented by TRAINING PROGRAM Time Goal Runners (for those who have run at least one half marathon) GOAL: To Improve On Previous Time This program is designed for those who have run a half marathon before
More informationWelcome to The Big Half Training Plans. Complete half marathon training plan.
Welcome to The Big Half Training Plans Complete half marathon training plan. A half marathon certainly doesn t take half the effort. It s a serious endurance running challenge that requires the development
More informationTRAINING PROGRAM Time Goal Runners (for those who have run at least one half marathon) GOAL: To Improve On Previous Time
TRAINING PROGRAM Time Goal Runners (for those who have run at least one half marathon) GOAL: To Improve On Previous Time This program is designed for those who have run a half marathon before and want
More informationHow should each run feel?!
How should each run feel? There are a number of different paces that you should aim to master that will make up your training: Easy run fully conversational at the speed of chat and about 6/10 effort.
More informationTRAINING PROGRAM. Time Goal Goal Date: September 4, Jeff Galloway US Olympian Training Consultant rundisney
TRAINING PROGRAM Time Goal Goal Date: September 4, 2011 This program is designed for those who have run a half marathon before and want to improve finish time. The minimum training requirement is 3 weekly
More informationTRAINING PROGRAM. half marathon. Time Goal Runners (for those who have run at least one half marathon) GOAL: To Improve On Previous Time
2017 half marathon TRAINING PROGRAM Time Goal Runners (for those who have run at least one half marathon) GOAL: To Improve On Previous Time This program is designed for those who have run a half marathon
More informationSunday Monday Tuesday Wednesday Thursday Friday Saturday Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7. Distance: 4 Miles
Sunday Monday Tuesday Wednesday Thursday Friday Saturday Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Day 8 Day 9 Day 10 Day 11 Day 12 Day 13 Day 14 Pace: Speed Play Miles for Week-18 Miles for Week-18 Day
More informationFSU Distance Training Program. Bob Braman
FSU Distance Training Program Bob Braman Coach Braman s Coaching Influences Jarrett Slavin HS Coach Florida Track Club w/shorter Tom Jones HS Coach Head Coach @ Florida Hall of Fame Stan Huntsman College
More informationABP SOUTHAMPTON MARATHON: IMPROVER PLAN
ABP SOUTHAMPTON MARATHON: IMPROVER PLAN This plan. This improver marathon plan is designed to get you ready to run the ABP Southampton Marathon and is designed for those looking to step up to the marathon
More informationREAL INSURANCE SYDNEY HARBOUR 10K
5 k REAL INSURANCE SYDNEY HARBOUR 10K ADVANCED TRAINING PROGRAM CONGRATULATIONS ON YOUR COMMITMENT TO THE REAL INSURANCE SYDNEY HARBOUR 10K. This race is one of the flattest, fastest and most scenic 10k
More informationTRAINING PROGRAM. For Beginning Runners (those who have been running consistently for less than 6 months)
TRAINING PROGRAM For Beginning Runners (those who have been running consistently for less than 6 months) This proven training program has led thousands of beginners across the finish line, usually with
More informationTraining Plans 10K Intermediate
To run a 10k well and have a good performance a runner must have already developed an aerobic base. I would suggest working on your distance base for 10 to 14 weeks before you start your interval training.
More informationHALF MARATHON EXPERIENCED TRAINING PROGRAM
This program is designed for those who are already running, and want to step up to the half marathon distance. Only 3 weekly training days are needed: 30 minutes on Tuesday and Thursday, and a longer session
More informationTRAINING PROGRAM. Experienced Runners (those who have been running regularly, but don t have a time goal) GOAL: To Finish In The Upright Position
TRAINING PROGRAM Experienced Runners (those who have been running regularly, but don t have a time goal) GOAL: To Finish In The Upright Position This proven training program has led thousands of runners
More informationMiddle Distance Running. What matters most?
Middle Distance Running What matters most? Stella Bandu Coaching 18+ years UKA level 3 Ashford Kent Chartered Town and Country Planner Coach/advise-club to international level Lisa Dobriskey GB Cross country
More informationBEGINNER /INTERMEDIATE OSWEGO TRIATHLON - SPRINT TRIATHLON PLAN
www.outrivalracing.com BEGINNER /INTERMEDIATE OSWEGO TRIATHLON - SPRINT TRIATHLON PLAN This plan is 10 weeks long and will prepare you for the Oswego Sprint Triathlon. It can be used by both beginners
More informationMARATHON TRAINING PROGRAM. Beginning Runners. (those who have been running consistently for less than 6 months)
Beginning Runners (those who have been running consistently for less than 6 months) Thousands of beginning runners have finished half marathons, with strength, using this program. Only 3 weekly training
More informationTRAINING PROGRAM. For Beginning Runners (those who have been running consistently for less than 6 months)
TRAINING PROGRAM For Beginning Runners (those who have been running consistently for less than 6 months) Thousands of beginning runners have finished half marathons, with strength, using this program.
More informationTRAINING PROGRAM. Beginning Runners (those who have been running consistently for less than 6 months)
TM & 2013 A CBS Company. All Rights Reserved. Disney TRAINING PROGRAM Beginning Runners (those who have been running consistently for less than 6 months) Thousands of beginning runners have finished distance
More informationSprint Training for Distance Runners By Steve Magness
Sprint Training for Distance Runners By Steve Magness A topic that has come up a lot lately is sprint training for distance runners. A recent flotrack workout wednesday (here) and Jay Johnson's blog (here)
More informationTraining for a Marathon: An Basic Guide
Training for a Marathon: An Basic Guide Following is an introductory beginner s guide for those who are new to marathon running. Please note that this is a general guide only and must not be taken as professional
More information2015 BANK OF AMERICA CHICAGO MARATHON TRAINING PLAN JUST DO IT.
2015 BANK OF AMERICA CHICAGO MARATHON TRAINING PLAN JUST DO IT. THE GOAL OF THIS PLAN ISN T TO GET YOU ACROSS THE FINISH LINE, IT S TO GET THE BEST VERSION OF YOU ACROSS THE FINISH LINE. 2 Introduction
More informationOLDHAM HALF MARATHON. TRAINING GUIDE All levels FINISH START. Brought to you by Oldham Community Leisure
OLDHAM HALF MARATHON All levels FINISH START Brought to you by Oldham Community Leisure BEGINNER This 12-week training schedule is perfect for a beginner runner and a first-time half-marathoner. To start
More informationToronto Triathlon Club Sprint/Try-a-Tri Training Program
Toronto Triathlon Club Sprint/Try-a-Tri Training Program WHO IS THIS FOR?? This program is designed for athletes who have little or no experience in triathlons and their main goal is to finish the event.
More informationTRAINING PROGRAM. Beginning Runners (those who have been running consistently for less than 6 months)
7 TRAINING PROGRAM Beginning Runners (those who have been running consistently for less than 6 months) Thousands of beginning runners have finished half marathons, with strength, using this program. Only
More information2017 Training Program and Running Tips. Created by Robert de Castella and this year's race beneficiary, the Indigenous Marathon Foundation
2017 Training Program and Running Tips Created by Robert de Castella and this year's race beneficiary, the Indigenous Marathon Foundation Beginners This program is designed for those who are healthy but
More informationMARATHON TRAINING PROGRAM. Experienced Runners. (those who have been running consistently for more than 6 months)
Experienced Runners (those who have been running consistently for more than 6 months) Thousands of beginning runners have finished half marathons, with strength, using this program. Only 3 weekly training
More informationTRAINING PROGRAM THE LIGHT SIDE. Beginning Runners (those who have been running consistently for less than 6 months)
THE LIGHT SIDE TRAINING PROGRAM Beginning Runners (those who have been running consistently for less than 6 months) Thousands of beginning runners have finished half marathons, with strength, using this
More information2012 TRAINING PROGRAM
2012 TRAINING PROGRAM GOAL: Beginning Runner / GOAL DATE: February 26, 2012 Thousands of beginning runners have finished half marathons, with strength, using this program. Only 3 weekly training days are
More informationTRAINING PROGRAM. Beginning Runners (those who have been running consistently for less than 6 months)
TRAINING PROGRAM Beginning Runners (those who have been running consistently for less than 6 months) Thousands of beginning runners have finished half marathons, with strength, using this program. Only
More informationMarathon? Yes, We Can!
Marathon? Yes, We Can! About Me A typical Joe the runner I played soccer for long time I don t have runner s talent I have to work hard Have started running since 2005 I weighted 200 LBs I couldn t run
More informationTRAINING PROGRAM. Experienced Runners (those who have been running regularly, but don t have a time goal) GOAL: To Finish In The Upright Position
2017 TRAINING PROGRAM Experienced Runners (those who have been running regularly, but don t have a time goal) GOAL: To Finish In The Upright Position This program is designed for those who are already
More informationTRAINING PROGRAM. half marathon. Beginning Runners (those who have been running consistently for less than 6 months)
2017 half marathon TRAINING PROGRAM Beginning Runners (those who have been running consistently for less than 6 months) Thousands of beginning runners have finished half marathons, with strength, using
More informationTRAINING PROGRAM. For Beginning Runners - Goal date: October 5, 2013 (those who have been running consistently for less than 6 months)
Disney TM & 2013 CBS. ARR TRAINING PROGRAM For Beginning Runners - Goal date: October 5, 2013 (those who have been running consistently for less than 6 months) Thousands of beginning runners have finished
More informationTRAINING PROGRAM. half marathon
2017 half marathon TRAINING PROGRAM Experienced Runners (those who have been running regularly, but don t have a time goal) GOAL: To Finish In The Upright Position This program is designed for those who
More informationTRAINING PROGRAM. Beginning Runners (those who have been running consistently for less than 6 months)
TRAINING PROGRAM Beginning Runners (those who have been running consistently for less than 6 months) Thousands of beginning runners have finished half marathons, with strength, using this program. Only
More informationAdvanced 14-week half marathon training schedule.
2 Advanced 14-week half marathon training schedule. You should choose this plan the Advance training plan if you are a regular runner and plan to run 5-6 times per week in your half marathon build up.
More informationTRAINING PROGRAM. Experienced Runners (those who have been running regularly, but don t have a time goal) Goal: To Finish In The Upright Position
TRAINING PROGRAM Experienced Runners (those who have been running regularly, but don t have a time goal) Goal: To Finish In The Upright Position This program is designed for those who are already running,
More informationTRAINING PROGRAM. For Beginning Runners Goal Date: September 4, Jeff Galloway US Olympian Training Consultant rundisney
TRAINING PROGRAM For Beginning Runners Goal Date: September 4, 2011 Thousands of beginning runners have finished half marathons, with strength, using this program. Only 3 weekly training days are needed:
More informationHALF MARATHON HALF MARATHON TRAINING PROGRAM. Delly Carr
HALF TRAINING PROGRAM Delly Carr Congratulations on signing up to the Blackmores Half Marathon! BLACKMORES HALF TRAINING PROGRAM GUIDE Congratulations on your commitment to the Blackmores Half Marathon
More informationCoach Vicki Mitchell 2018 Buffalo Marathon Training Program ADVANCED LEVEL
2018 Buffalo Marathon Training Program ADVANCED LEVEL Suggested starting base mileage = 40 miles/week Assumes a base ability of completing a 5 mile runs, and longer run of 8-10 miles Suggested peak mileage
More informationINTERVALS: X-TRAIN: ACCELERATION RUN: LSD: FARTLEK: HILL TRAINING: TEMPO: NEGATIVE SPLIT STRETCHING: MACKAY ROAD RUNNERS: TRI-ACTIV8 COACHING:
21.1KM in 12WEEKS MACKAY MARINA RUN HALF MARATHON 12 WEEK TRAINING PROGRAM This program is best suited f those ners who are currently ning at least 2-3 times a week (4-5km per ) & can easily 8km without
More informationTRAINING PLAN. Marathon Training Plan - Advanced
TRAINING PLAN Marathon Training Plan - Advanced THIS TRAINING PLAN, PUT TOGETHER BY OUR COACHING PARTNERS RUNNINGWITHUS, IS DESIGNED TO GET YOU TO THE START LINE OF THE MARATHON FEELING PREPARED AND CONFIDENT
More informationTRAINING PLAN WATTBIKE.COM BASE PLAN
PLAN WATTBIKE.COM BASE PLAN BASE PLAN ABOUT The term base training is common in cycling speak but what does it mean and why do you do it? Base training is the process of gradually developing a platform
More informationwine&dine half marathon weekend 2012 TRAINING PROGRAM For Beginning Runners / Goal Date: November 10, 2012 wine&dine
TRAINING PROGRAM For Beginning Runners / Goal Date: November 10, (those who have half marathon been running weekend consistently for less than 6 months) Thousands of beginning runners have finished half
More informationREAL INSURANCE SYDNEY HARBOUR 10K
REAL INSURANCE SYDNEY HARBOUR 10K BEGINNERS TRAINING PROGRAM CONGRATULATIONS ON YOUR COMMITMENT TO THE REAL INSURANCE SYDNEY HARBOUR 10K. This race is one of the flattest, fastest and most scenic 10k road
More informationThe I-35 CHALLENGE. Goal: To run Kansas City on Saturday and Des Moines on Sunday
The I-35 CHALLENGE Goal: To run Kansas City on Saturday and Des Moines on Sunday By Olympian and IMT DES MOINES Official Training Consultant Jeff Galloway, www.runinjuryfree.com For runners who have been
More informationSunday Monday Tuesday Wednesday Thursday Friday Saturday Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Time: 60 Minutes
Sunday Monday Tuesday Wednesday Thursday Friday Saturday Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Steady State Steady State Miles for Week-16 Day 8 Day 9 Day 10 Day 11 Day 12 Day 13 Day 14 Tempo Steady
More informationMARATHON TRAINING PROGRAM. Experienced Runners
Experienced Runners (those who have been running consistently for more than 6 months) GOAL: To Finish if you have run the Disney Wine & Dine Half Marathon Thousands of beginning runners have finished half
More information15 WEEK INTERNATIONAL DISTANCE TRAINING BLUEPRINT. Daily workouts designed to prepare your body for the rigors of Triathlon racing!
15 WEEK INTERNATIONAL DISTANCE TRAINING BLUEPRINT Daily workouts designed to prepare your body for the rigors of Triathlon racing! The 15 Week International Distance (Olympic Distance) Training Blueprint
More informationTwo: Run for a total of 28 minutes as follows 2 minutes easy then 5 minutes hard
Aerobic Sessions: Do on a Sunday and Wednesday Start with a 5 minute warm up, and then a 5 minute stretch. After your warm up run continuously for a total of 30 mins. Break the run into After the hard
More informationTraining Program. Definitions. Preparation for Training
Training Program The attached 8 week program is designed for EXPERIENCED cyclists aiming for the Grafton to Inverell Cycle Classic 228km ride. It can be used as a guide to assist you prepare for the event
More informationCAPE TOWN MARATHON 2013 SUB 4 HOUR TRAINING PROGRAMME
CAPE TOWN MARATHON 2013 SUB 4 HOUR TRAINING PROGRAMME This marathon plan is designed for runners who currently run 30 to 40 kilometers and whose goal is to complete the marathon distance in under 4 hours.
More informationThe WORKOUTS SIX-HOUR. Itch
The WATSON S SIX-HOUR Itch Flirting with the six-hour half-ironman mark? Here s your plan for hitting your target and finishing healthy and strong. By Lance Watson ANDREW LOEHMAN successful training program
More informationOnce you can handle 30min, you then need to consider the type of walking you need to not only finish a half marathon, but finish it in style.
Half Marathon Walk Training From First Time to Faster Times F walkers, the Half Marathon can be so many things. It s long enough to be challenging, but doesn t take months to train f recover from. A beginner
More information